It’s no secret that Kendall Jenner suffers from anxiety—the reality star discussed it on an episode of Keeping Up With The Kardashians last year, including how she experiences sleep paralysis as a result. Now, she’s revealing even more details about her anxiety.

In a recent post on her app, the 21-year-old model said she’s learning how to handle this mental health struggle. "Anxiety was a huge hurdle for me to deal with this past year," she wrote. "But I think I'm finally learning how to cope."

Jenner wrote in a separate post on her website that it’s a work in progress, though. "I once had a really bad [anxiety] attack on a plane and just had to ride it out," she said. "I felt my heart beating a million miles an hour, and I even went a little numb."

Now, Jenner says that she’s learned that her anxiety attacks are “all mental,” and she’s working to stave them off. “I try to prevent anxiety attacks by bringing my mind somewhere else,” she says, adding that she regularly uses breathing exercises to calm down when she’s flying, a trigger of her anxiety.

About 6 million Americans suffer from panic disorder, a psychiatric condition that causes people to suffer panic attacks (the intense and abrupt onset of fear or discomfort), according to the Anxiety and Depression Association of America (the terms "panic attack" and "anxiety attack" are typically used interchangeably). People who suffer from panic attacks are also often preoccupied with the fear of experiencing another one, the association says, noting that women are unfortunately twice as likely to suffer from panic attacks as men.

Panic attacks aren’t rare—psychologist Paul Coleman, Psy.D., author of Finding Peace When Your Heart Is In Pieces, tells SELF that the majority of people could experience one of these terrifying episodes at some point in their lives—but only a small percentage will develop a disorder where the attacks continue, or the person lives in fear that they will continue.

Clinical psychologist John Mayer, Ph.D., tells SELF that, like most mental health professionals, he sees people who suffer from anxiety and panic on a daily basis. “Anxiety disorder, which commonly includes panic attacks, is the most common diagnosis in mental health,” he says.

Panic attacks can be a vicious cycle, Coleman says. “Our brain gives us anxiety under a threatening situation,” he explains. “But people with panic disorder fear the actual sensations of anxiety.” That means that once someone who suffers from a panic disorder has symptoms of anxiety—an increased heart rate, stress, etc.—their brain interprets the symptoms as a threat and reacts with more anxiety.

Breathing techniques can be helpful because panic attacks are often associated with trouble breathing, Mayer explains. “The person feels like they cannot catch their breath, and once this occurs they become more panicked,” he says. As a result, they get stuck in an escalation of anxiety and panic. Breathing exercises typically involve focusing on inhaling normally, and filling your stomach with air on each inhale, Coleman says. Then, slowly let the breath out, and repeat this for several minutes. A few minutes of breathing this way signals your parasympathetic nervous system (the part of your body responsible for calming you down) that you’re OK. “If your mind is telling you fearful thoughts but your breathing is relaxed, it informs your brain that the situation is not all that threatening,” Coleman explains. The key with breathing exercises is to be mindful—i.e., be aware of what you’re doing and focus on it, Mayer says.

It’s best to learn how to do this before you’re in the middle of a panic attack so that you’re prepared in the event it does happen, licensed clinical psychologist Alicia H. Clark, Psy.D., tells SELF. “Notice the difference in your body when you breathe slowly versus when you breathe fast, and when you lengthen your inhales, versus lengthening your exhales,” she says. “Because panic is correlated with taking in too much oxygen, it is important to practice lengthening your exhales and pausing between breaths.”

Clark says it’s also crucial to rework your thinking about anxiety. “How you think about anxiety matters almost as much as what you do with it,” she says. “Recognizing the underlying fear is particularly helpful to identify what it is you care about that is in danger.” Some people also benefit from thinking about something that they care about, she says, but the key is not to fight anxiety, which can escalate it. “If you are feeling anxious, try not to fight it,” she says. “Go with it, and breathe slower. It will always pass.”

People who suffer from severe panic attacks may also benefit from antidepressants, which can have an anti-anxiety effect, Coleman says, adding that even with meds, it's helpful if a person can develop confidence in their own ability to manage their anxiety.

If you suffer from anxiety and haven’t been able to find a coping strategy that works for you, it may be a good idea to see a mental health professional for help. “There are many strategies that are helpful,” Clark says. “The trick is to find the strategies that work best for you.”